Announcements
Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
CrossFit VU – CrossFit
Warm-up
1 min row or bike
5 up downs
5/5 step ups
5 tuck ups
into
1 min row or bike
5/5 groiners
5 box jumps
into
1 min row or bike
5 BBJO
5 Ab mat sit ups or TTB
Metcon
Metcon (Time)
5 rounds
15 BBJO (24/20)
15/12 cal row or 12/10 cal bike
15 Ab mat sit ups
30 min cap
RX+
TTB
Scaled
Less weight
step overs
fewer reps